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  6. Okra, cooked, boiled, drained, without salt vs. Tomato

Okra, cooked, boiled, drained, without salt vs. Tomato — In-Depth Nutrition Comparison

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How are okra, cooked, boiled, drained, without salt and tomatoes different?

  • Okra, cooked, boiled, drained, without salt has more vitamin K, vitamin B6, vitamin B1, manganese, folate, calcium, magnesium, and fiber; however, tomatoes are richer in vitamin A.
  • Okra, cooked, boiled, drained, without salt covers your daily need for vitamin K, 27% more than tomatoes.
  • Okra, cooked, boiled, drained, without salt has 8 times more calcium than tomatoes. Okra, cooked, boiled, drained, without salt has 77mg of calcium, while tomatoes have 10mg.

Okra, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Okra, cooked, boiled, drained, without salt vs Tomato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 23% 12% 11% 28% 12% 14% 0.78% 38% 2.2%
Tomato
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +227.3%
Contains more CalciumCalcium +670%
Contains more CopperCopper +44.1%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +157.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +75.6%
Contains less SodiumSodium -16.7%
~equal in Iron ~0.27mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 54% 4.7% 5.4% 0% 33% 13% 16% 13% 43% 0% 100% 35%
Tomato
Tomato
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Contains more Vitamin CVitamin C +19%
Contains more Vitamin B1Vitamin B1 +256.8%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B6Vitamin B6 +133.8%
Contains more Vitamin KVitamin K +406.3%
Contains more FolateFolate +206.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Okra, cooked, boiled, drained, without salt Tomato DV% diff.
Vitamin K 40µg 7.9µg 27%
Manganese 0.294mg 0.114mg 8%
Vitamin B1 0.132mg 0.037mg 8%
Vitamin B6 0.187mg 0.08mg 8%
Folate 46µg 15µg 8%
Calcium 77mg 10mg 7%
Magnesium 36mg 11mg 6%
Fiber 2.5g 1.2g 5%
Vitamin C 16.3mg 13.7mg 3%
Potassium 135mg 237mg 3%
Copper 0.085mg 0.059mg 3%
Vitamin A 14µg 42µg 3%
Vitamin B2 0.055mg 0.019mg 3%
Protein 1.87g 0.88g 2%
Zinc 0.43mg 0.17mg 2%
Vitamin E 0.27mg 0.54mg 2%
Vitamin B3 0.871mg 0.594mg 2%
Vitamin B5 0.213mg 0.089mg 2%
Fructose 1.37g 2%
Phosphorus 32mg 24mg 1%
Selenium 0.4µg 0µg 1%
Calories 22kcal 18kcal 0%
Fats 0.21g 0.2g 0%
Net carbs 2.01g 2.69g N/A
Carbs 4.51g 3.89g 0%
Iron 0.28mg 0.27mg 0%
Sugar 2.4g 2.63g N/A
Sodium 6mg 5mg 0%
Choline 8.7mg 6.7mg 0%
Saturated fat 0.045g 0.028g 0%
Monounsaturated fat 0.028g 0.031g 0%
Polyunsaturated fat 0.046g 0.083g 0%
Tryptophan 0.016mg 0.006mg 0%
Threonine 0.061mg 0.027mg 0%
Isoleucine 0.065mg 0.018mg 0%
Leucine 0.098mg 0.025mg 0%
Lysine 0.075mg 0.027mg 0%
Methionine 0.02mg 0.006mg 0%
Phenylalanine 0.061mg 0.027mg 0%
Valine 0.085mg 0.018mg 0%
Histidine 0.029mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 93%
Protein: 1.87 g
Fats: 0.21 g
Carbs: 4.51 g
Water: 92.57 g
Other: 0.84 g
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +112.5%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +64.7%
~equal in Fats ~0.2g
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 24% 39%
Saturated fat: Sat. Fat 0.045 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.046 g
Tomato
Tomato
3
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +10.7%
Contains more Poly. FatPolyunsaturated fat +80.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169261/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.